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Tamarind vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between tamarind and pistachios

  • The amount of copper, vitamin B6, phosphorus, vitamin B1, fiber, zinc, vitamin E, iron, and potassium in pistachios is higher than in tamarind.
  • Pistachios cover your daily need for copper, 135% more than tamarind.
  • The amount of saturated fat in tamarind is lower.

These are the specific foods used in this comparison Tamarinds, raw and Nuts, pistachio nuts, raw.

Infographic

Tamarind vs Pistachio infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +31.5%
Contains more CalciumCalcium +41.9%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +40%
Contains more CopperCopper +1411.6%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +333.6%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +438.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B3Vitamin B3 +49.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +2760%
Contains more Vitamin B1Vitamin B1 +103.3%
Contains more Vitamin B5Vitamin B5 +263.6%
Contains more Vitamin B6Vitamin B6 +2475.8%
Contains more FolateFolate +264.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +130%
Contains more WaterWater +618.5%
Contains more ProteinProtein +620%
Contains more FatsFats +7453.3%
Contains more OtherOther +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +12749.2%
Contains more Poly. FatPolyunsaturated fat +24272.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamarind Pistachio
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tamarind Pistachio DV% diff.
Copper 0.086mg 1.3mg 135%
Vitamin B6 0.066mg 1.7mg 126%
Polyunsaturated fat 0.059g 14.38g 95%
Fats 0.6g 45.32g 69%
Monounsaturated fat 0.181g 23.257g 58%
Phosphorus 113mg 490mg 54%
Manganese 1.2mg 52%
Vitamin B1 0.428mg 0.87mg 37%
Protein 2.8g 20.16g 35%
Saturated fat 0.272g 5.907g 26%
Fiber 5.1g 10.6g 22%
Zinc 0.1mg 2.2mg 19%
Vitamin E 0.1mg 2.86mg 18%
Calories 239kcal 560kcal 16%
Iron 2.8mg 3.92mg 14%
Potassium 628mg 1025mg 12%
Carbs 62.5g 27.17g 12%
Selenium 1.3µg 7µg 10%
Folate 14µg 51µg 9%
Vitamin B5 0.143mg 0.52mg 8%
Magnesium 92mg 121mg 7%
Vitamin B3 1.938mg 1.3mg 4%
Vitamin A 2µg 26µg 3%
Calcium 74mg 105mg 3%
Choline 8.6mg 2%
Vitamin C 3.5mg 5.6mg 2%
Vitamin K 2.8µg 2%
Starch 1.67g 1%
Vitamin B2 0.152mg 0.16mg 1%
Sodium 28mg 1mg 1%
Net carbs 57.4g 16.57g N/A
Sugar 38.8g 7.66g N/A
Tryptophan 0.018mg 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 0.139mg 1.138mg 0%
Methionine 0.014mg 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Tamarind
63%
Pistachio
Minerals Daily Need Coverage Score
34%
Tamarind
125%
Pistachio

Comparison summary

Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 5.635g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 31.14g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 27mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.